When our schedule becomes too busy, working out tends to be put on the back burner. It becomes too difficult to continue our consistent exercise routine because everything else seems to be just more important. However, keeping a regular exercise regime has several benefits – you feel healthier, fitter, more energized, and more productive. This is why I have listed 7 fitness habits that can be easily done when someone becomes too busy.

1. Desk workouts 

If your job involves sitting attached to a desk for a long period, try out some desk workouts. These involve desk push-ups, triceps dips, seated bicycle crunches, and knee-to-chest press. 

2. Stretching 

Stretching can be done at any time of day and can simply only take 5 minutes. Stretching will help fight against the negative effects of sitting for hours. It helps to awaken your muscles and get them moving again. 

3. Seize the Opportunity

An exercise can be as simple as taking the stairs instead of the elevator every time you are given the opportunity. 

4. Park your car a bit further away than usual

This means that you have a longer walk to work but at least you start your day exercising.

5. Do a Wall-Sit

Use the wall around you for a 5-minute wall sit to work on your core or wall push-ups for your arms.

6. Do a 90-second workout break 

Try 30 seconds of push-ups, squats and planks to target all your essential areas in just 90 seconds! If you’re able to just do these 3 times a day, you will immediately start to feel better about yourself. 

7. Meal prep 

 If you feel that you do not have enough time to prepare healthy meals during the week, then use Sunday morning to meal prep for the rest of the week. You can freeze your food and ensure that you have healthy meals whenever you need them. 

Most people think that it’s not that they do not want to exercise but they feel that they are too busy to do so. However, everyone has the same 24 hours in a day but the difference is how you use that time. Instead of spending time scrolling through your social media, try any of the above quick exercises instead. With these 7 tips, you will be on your way to starting to live a healthier lifestyle!

If you think that you can benefit from professional support on this issue you can reach out here.

Mandy Brincat is a Gestalt psychotherapist who enjoys working therapeutically with adults on various issues, such as general mental health and wellbeing. She also has experience working with children with anxiety and day to day stressful problems, and on relational issues with couples.


Exercise 101: 5 easy ways to work out if you’re too busy. (2022). Retrieved from https://www.masala.com/fitness/exercise-101-workout

Rathod, K. (2022). Exercising 101: Working Out For Busy Professionals Made Easy. Retrieved from https://www.femina.in/wellness/fitness/exercising-101-working-out-for-busy-professionals-made-easy-224881.html